AARC's 2008 Track Workouts  AFTER MEMORIAL DAY, TRACK WORKOUTS MOVE TO THURSDAY

Track workouts this season will be coordinated by AARC's very own speedster, Tom.  Tom will provide a suggested workout each week, including a marathon training program for those preparing for a fall marathon.  

 

Workouts are held on Wednesdays Thursday at the track at Germantown Academy starting at 6:30 pm.  Enter the GA parking lot off Morris Road next to the tennis courts.    For a map, click here.  Cross the field and walk towards the track/fieldhouse.  Please bring your own water to the workouts.  Restrooms at the fieldhouse are not always available.  Sorry kids.  The main GA athletic building is only a short sprint down the hill, across the field, up the steps, over the bridge, and through the parking lot.... 

 

See the Fun Run Pictures page for track pictures.

 

Thursday August 21, 2008:
This week our total fast mileage jumps to 5600 meters or 3.5 miles.
2 x 1200 [2-3 minute rest interval]
4 x 800 [2-3 minute rest interval]
The pace is 5K goal pace, rest intervals can be 200 or 400, but should be no more than 3 minutes.
Thursday August 14, 2008:
Last week was simple (well, straightforward, if not simple). This week we'll get complicated.
3 sets: 800 fast, 100 slow, 300 fast, 400 slow.
2 sets: 500 fast, 100 slow, 200 fast, 400 slow.
Total fast: 4700 meters. Pace should be a little faster than 5k race pace, keep rest intervals short.
Thursday August 7, 2008:
If you liked those 1000 meter segments last week, you'll love this week's workout:
5 x 1000 with 400 meter recovery laps.
Think of it as a 5K with occasional rests. Pace should be your goal pace for a 5K. Recovery laps should be jogs of 3 - 5 minutes.
Thursday July 31, 2008:
2 x 1000 [400 jog rest interval]
2 x 800 [400 jog rest interval]
2 x 600 [200 walk/jog rest interval]

Total fast work = 4800 meters/ 3 miles. Pace should be 5k race pace minus 10-20 sec. Rest intervals should be no longer than the previous fast segment.
Thursday July 24, 2008:  This week we'll go down the ever popular ladder:
1200 [400 rest], 1000 [200 - 4:00 rest], 800 [200 - 3:00], 600 [200], 400 [200], 200
Pace should be just a little faster than 5k race pace.
Thursday July 17, 2008:  Given the expected 90+ temperature, I thought short and fast with long recovery intervals would be best, so:
4 sets of: 200 [walk/jog 200], 200 [walk/jog 400], 600 [walk/jog 400]
Thursday July 3, 2008:  It looks like it will be pretty hot for those running, so watch the intensity. I suggest:
2 sets of 800 [400], 600 [200], 400 [400].
Thursday June 26, 2008:  Given the attendance at last night's Tex Mex 5K, we might have another light turnout this evening. Congrats to the many good performances at Tex Mex. 
This week will again total 5000 meters of fast work.
5 sets of: 600 [200], 400 [400]
Pace should be "interval pace" - somewhat faster than 5k pace, and recoveries should be 50-90% of the fast time.
Thursday June 19, 2008:  For those not running the YMCA Summer Solstice 5K on Wednesday, or some other race this week, the workout will be a simulated 5K. Good luck to those racing!
5 x 1000 with 200 meter jogs rests at your goal pace for 5K.
Thursday June 12, 2008: This week we'll do longer repeats at "interval" pace (I'll explain), with shorter recoveries.
2 x 1000 [200 m - 2:30 min]
2 x 800 [200 m - 2:00 min]
2 x 400 [200 m - 1:30 min]
2 x 200 [200 m - 1:00 min]
Thursday June 5, 2008: Spring Mini Track Meet.  The events will be:
Mile, 800, 400, 200.  There will be enough recovery time so that those who want to can do all 4 events.

Be prepared to fill out a card with predicted times, in case we decide to have more than one heat for each event. Come early to warm up. The mile will start about 6:45, the 800 about 7:15, the 400 about 7:35 and the 200 when everyone's ready!
Thursday May 29, 2008 Workout:  Up and down the ladder:
2 x 200 [200 interval]
2 x 400 [400]
1 x 800 [400]
2 x 400 [400]
2 x 200 [200]
Pace should be fast, with pretty full recovery.
May 21, 2008 Workout:  This week we'll go down the ladder:
1000, 800, 600, 400, 2 x 200
Try to maintain about the same pace at all distances, slightly faster than 5k pace, except faster for the 200's. Rest intervals will be 200 meters/2:00 minutes maximum. Keeping the rest interval short should keep us from speeding up too much as the distances get shorter.
May 14, 2008 Workout: This week's focus will be on speed, so we'll do shorter-distance repeats.
2 sets of: 4 x 300 fast, 100 slow, 100 fast, 300 slow.
5-minute rest between sets.
The fast segments should be at your goal pace for a one-mile race.
May 7, 2008 Workout:  For those not recovering from Broad Street or well recovered:
1200 [400 RI] @ 5k goal pace
2 x 800 [400 RI] @ 5k goal pace
3 x 400 [200 RI] @ 5k goal pace
2 x 200 [200 RI] faster pace, fuller recovery
April 30, 2008 Workout: 6 x 400 at 5K pace, with 400 recovery
April 23, 2008 Workout:  Longer repeats are best with just 11 days to go before BSR:
4 x 1200 at race pace or a little faster, 400 rest interval.

2007 Track Season

2006 Track Season

2005 Track Season
2004 Track Season
2003 Track Season

 

 

 

 

 

 

 

 

 

 

 

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